Heera Chick Peas (Kabuli Chana) 2kg: Nutrition and Cooking Tips

Nutritional Value

Heera Chick Peas, also known as Kabuli Chana, are a nutrient-dense legume packed with protein, fiber, and essential vitamins and minerals, making them a staple in healthy diets, particularly for vegetarians and vegans. Below is the nutritional breakdown based on standard values for Kabuli Chana, as specific nutritional data for Heera’s 2kg pack is not provided in the sources. Values are approximate per 100g of cooked chickpeas (without added salt or oil):

• Calories: 164 kcal
• Protein: 8.9g (18% of daily value, excellent for muscle repair and plant-based diets)
• Carbohydrates: 27g (65% of energy source, with a low glycemic index of 33 for stable blood sugar)
• Dietary Fiber: 7.6g (30% of daily value, supports digestion and heart health)
• Fat: 2.6g (14%, low in saturated fat, heart-healthy)
• Folate (Vitamin B9): 172µg (43% of daily value, vital for cell function and pregnancy)
• Magnesium: 48mg (12% of daily value, supports muscle and nerve function)
• Iron: 2.9mg (16% of daily value, aids in oxygen transport)
• Zinc: 1.5mg (10% of daily value, boosts immunity)
• Other Nutrients: Contains vitamin B6, manganese, and small amounts of potassium and calcium.

Health Benefits:

• Blood Sugar Control: Low glycemic index (33) prevents spikes, ideal for diabetics.
• Digestive Health: High fiber (soluble and insoluble) promotes gut health and prevents disorders like IBS.
• Heart Health: Soluble fiber reduces LDL cholesterol; folate lowers homocysteine levels.
• Weight Management: High fiber and protein increase satiety, reducing calorie intake.
• Bone Health: Rich in magnesium, calcium, and phosphorus.
• Vegan Protein Source: 8.9g protein per 100g, comparable to lean meat.

Allergen Information: May contain traces of peanuts, nuts, sesame, soya, wheat (gluten), lactose, milk, or mustard. Check packaging before consumption. Suitable for vegetarians and vegans.

Cooking Tips

Heera Chick Peas (Kabuli Chana) 2kg are premium-quality, large-sized chickpeas with a creamy texture and nutty flavor, ideal for a variety of dishes like chana masala, hummus, salads, and snacks. Here’s how to prepare and use them effectively:

Preparation

1. Sorting and Rinsing: Inspect the 2kg pack for any debris or damaged chickpeas. Rinse thoroughly under cold water to remove dust or impurities.
2. Soaking:
   • Overnight Soak: Place chickpeas in a large bowl, cover with 3-4 times their volume in water, and soak for 8-12 hours. This reduces cooking time and improves texture.
   • Quick Soak: Boil chickpeas in water for 5 minutes, then let sit for 1 hour. Drain and rinse before cooking.
3. Cooking:
   • Stovetop: Place soaked chickpeas in a pot with fresh water (3 cups water per 1 cup chickpeas). Bring to a boil, then simmer for 1.5-2 hours until tender. Add salt toward the end to avoid toughening.
   • Pressure Cooker: Cook soaked chickpeas with water (2 cups per 1 cup chickpeas) for 15-20 minutes on high pressure (7-8 whistles). For unsoaked chickpeas, cook for 35-40 minutes.
   • Tip: Add a pinch of baking soda to the cooking water to soften chickpeas faster, especially for hummus.

Recipe Ideas

1. Chana Masala:
   • Boil 1 cup Heera Chick Peas until soft.
   • Sauté onions, garlic, ginger, and tomatoes with spices (cumin, coriander, turmeric, garam masala).
   • Add chickpeas and simmer for 15 minutes. Serve with rice or naan.
2. Hummus:
   • Blend 1 cup boiled chickpeas with 2 tbsp tahini, 1 clove garlic, 2 tbsp lemon juice, 2 tbsp olive oil, and a pinch of salt.
   • Adjust consistency with water. Serve as a dip with pita or veggies.
3. Chickpea Salad:
   • Mix boiled chickpeas with chopped cucumber, tomatoes, red onion, olive oil, lemon juice, and fresh herbs (parsley or mint).
   • Season with salt and pepper for a light, protein-packed lunch.
4. Roasted Chickpea Snack:
   • Drain and dry boiled chickpeas. Toss with olive oil, salt, and spices (paprika, cumin, or chili powder).
   • Roast at 200°C (400°F) for 20-30 minutes until crispy.

Storage Tips

• Before Opening: Store the 2kg pack in a cool, dry place away from moisture and strong odors to maintain freshness.
• After Opening: Transfer chickpeas to an airtight container to prevent spoilage. Check the best-before date on the packaging.
• Cooked Chickpeas: Refrigerate in an airtight container for up to 3-4 days or freeze for up to 6 months.

Additional Notes

• Quality: Heera Chick Peas are sourced and packed in the UK, ensuring consistent size and quality for even cooking and a nutty flavor.
• Versatility: Ideal for Indian dishes like chole, Mediterranean hummus, or global recipes like falafel and soups.
• Sustainability: Heera supports responsible sourcing, ensuring high-quality, authentic products.